Strenght and technique:

Hang power clean: 6x4

MetCon:

Death by Clean and Jerk (Rx: 40/25kg)

30 min Partner AMRAP

1) Partner A will do sled push to dumpster and then sled pull on the way back from dumpster to garage door.
-Partner B will do air squats until Partner A gets back from Sled push/pull (then switch)

2) wheel barrel walk with partner (length of room) then switch

3) 400 m run together

4) 50 Medicine Ball sit ups with partner (25 each)

5) 20 Partner push ups with a clap (10 each)

• You can start in any order, especially if its a large class
• Wheel Barrel walk (Partner A will hold Partner B's feet while Partner B walks on hands the length of the room then switch
• Remember with a workout like this pacing is the key

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds(8)
10 walkouts
8 in and outs
6 deadlifts
4 cleans

bench(15)
5x3 climb

Metcon/*Rx(20)
100m farmers carry buy in 35/25-*45/35
10 s/a db hang clean 45/30-*60/45
10 s/a db sh 2 oh 45/30-*60/45
30ft burpee broad jump
30ft bear crawl
10 s/a db hang clean 45/30-*60/45
10 s/a db sh 2 oh 45/30-*60/45
30ft burpee broad jump
30ft bear crawl
10 s/a db hang clean 45/30-*60/45
10 s/a db sh 2 oh 45/30-*60/45
30ft burpee broad jump
30ft bear crawl
100m farmers carry cash out 35/25-*45/35

clean and jerk(10)
work up to hvy

Finisher
100 temp tantrums
2 min lacrosse shoulders
2 min sh distraction
2 min hamstring stretch

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
h2r
toe walk
knee grab
side lunge
run dwn and back

Metcon/*Rx(25)
1600m run
then
3rds
12 front rack walking lunges 75/55-*95/65
12 shoulder to overhead 75/55-*95/65
then
1600m run

gym goat/cc movements(8)

Finisher
60 rtw
30 t raise
2 min IT stretch

For time:

Run 200 Meters (4 rounds)

Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell High Pulls (16/ 22kg)

Run 400 Meters (8 rounds)

Three rounds of:
10 Pull-Ups
20 Push-Ups
40 Air Squats

Run 600 Meters (12 rounds)

1a) DB Split Squats: 4 x 8 ea. Rest 30s.
1b) 1-Arm KB Rows: 4 x 8 ea. Rest 30s.
1c) Single Arm Farmer Carry: 4 x 30m/each. Rest 30s

Every 70 sec 60 min

1. Tuck ups 10-15
2. Box Over Burbee 6-10
3. Re Grip Kipping 10
4. OH DB Lunges 5+5
5. Turkish get up 2+2
6. Snatch Grip DL 5-4
7. Rope 1
8. Squat Clean 4 (heavyish)
9. Ring hold bottom position 20-30 sec
10. Wall jumps 10

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 plyo
8 good mornings
6 push ups
4 jerks

"Ice Pick"(20)
30 hrpu
10 jerk 95/65-*135/95
10 front squat 95/65-*135/95
10 burpees
10 wb 16/12-*20/14
20 pull-ups(mod as needed)
20 ttb(mod as needed)
20 kbs 35/20-*53/35
10 wb
10 burpees
10 front squat
10 jerk
30 hrpu

3x2 hang snatch(10)

Finisher
2 min plank
60 oblique crunch
2 min samson stretch

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
toe walk
knee grab
heel walk
side lunge

Metcon/*Rx(12)
On a 12:00 min clock

1600m run then
amrap single unders/*double unders in time remaining.

sub 7 min mile
+8 pts to your score
sub 8 min mile
+6 pts to your score
sub 9 min mile
+4 pts to your score
sub 10 min mile
+ 2 pts to your score

*This mile run can be used as your conductors club movement if the required time is met.

gym goat/cc movements(10)

Finisher
100 alt leg raise
2 min IT stretch
1 min calf stretch
1 min chest opener

post time and reps to comments

1) Speed Front Squat: 4 x 4 @70%, every 60s.
2) Ultra Wide Sumo Deadlift: 4 x 3 @70%, every 60s.

• Reset on each rep of the Sumo DL.
• Beginner: Focus on Technique and don't worry about %